OLYMPIC WEIGHTLIFTING WORKOUT

2018.08.12 Oly Wkouts

For those NOT competing @ AO3

Strength Cycle #3 | Week #1 of 4  –> 2018 Fortius Halloween Open

#1
PCl (3 Pos)  40/6×2  50/6×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/1×5

others:
Lat Pull DN  max/12 x 2 sets
Cl Shrugs  max/12 x 2 sets
Cable Tri Extensions  max/2o x 2 sets

#2
Sn PJ  50/5  65/4  75/3  85/2×2
Sn Pull + Sn  50/4  60/3  70/3  75/2  80/2×3
Sn Pull (Fl/Bkn)  80/5  90/4×2  100/3×2  105/3×2
SQ  50/7  60/5  70/4  75/4  70/5  75/5

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Elbow or Hand Plank – 2 min accumulated

#3
Cl Pull (Fl) + Cl (Bkn-Low)  50/4  60/3  70/3  75/2  80/2×4
SQ  50/7  60/5  70/4  75/3  80/3×3
RDL  50/8×2  60/5  70/4  75/3×3

others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

#4
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×2  85/2×2
Sn Bal  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/4  75/3  80/2×2

others:
DB Bench  max/12 x 2 sets
DB Rows (hold @ chest 3 secs)  max/20 x 2 sets
Side Plank  2 min accumulated (1 ea side)

#5
Cl/J  50/4  60/3  65/3  70/2  75/2  80/2×2
F.Sq  45/6  55/4  65/4  70/3  75/3  80/2×3
Cl Deadlift + Shrug  80/4  90/4  100/3×3

others:
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

_______________________________

Competing @ AO3

Week #1 – Competition Cycle

#1
Cl (pause Bkn)  50/5  60/4  70/3  80/2  85/2  90/2×3
Cl Pull (pause Bkn)  80/3  90/2  100/2×2  105/2×3
F.Sq   50/5  60/4×2  70/3  80/2×2  85/1×5

Others:
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
Side Plank  2 min accumulated (1 ea side)
Barbell Bicep Curls   8 x 3

#2
SQ   45/8  55/6  65/5  75/4  80/3  85/2  90/1×2  80/2×2 (speed w 80s)

(15 min break)
Sn   50/4×2  65/3×2  75/2  80/2  85/1×2  90/1  95/1×3
Sn Pull (pause Bkn)  90/4×2  100/3×2  105/2×3

Others:
Sn PP   3 x 5 sets
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#3
C/J  50/(4+4)x2  65/3+3  75/2+2  80/1+1  85/1+1  90/(1+1)x3
F.Sq   50/5  60/4  70/4  75/3  80/2  85/2×3
PP   50/6×2  60/4×2  70/3×2  80/3×2

Others:
Press in Split  5 x 4
Inc DB   5 x 4
20 Pull Ups (strict)

#4
PSn (Bkn/Fl)  50/5×2  60/4×2  70/3×2  80/2×2
Sn Bal   60/4  75/3  85/3  95/2  100/2  105/2×2
Sn Deadlift + Shrug   100/3×3  105/3×3  110/2×2

Others:
Bench  50/6×2  60/5×2  70/3×2  75/3×2  80/2×3
20 Handstand PU

#5
Sn   50/4×2  65/3  75/2     Cl/J  50/(4+4)x2      Sn  80/2     Cl/J  65/3+3     Sn  80/2     Cl/J  75/2+2     Sn  80/2     Cl/J  80/1+1
F.Sq   50/5  60/4  70/3  75/2  80/2  85/2×4

Others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

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2018.08.05 Oly Wkouts

Strength Cycle #2 : Week #4 of 4 –> AO3

#1
Cl Pull + Cl (HH)  50/4  60/3  70/3×2
Cl (Bkn-Low)  70/3×2  80/2
Cl Pull + Cl  70/3  80/2  85/2  90/1  95/1  Max/1  80 of Max/2×2
SQ  50/8  60/5  70/5  75/4×3
RDL  50/8×2  60/5×2  70/4×2

Others :
Alt DB (Standing) Military  5 x 5
Ring Rows  10 x 5

#2
Sn Pull + Sn (HH)  50/4  60/3×2  70/2
Sn Pull + Sn  70/3  75/2  80/2  85/2  90/1  95/1  Max/1  80 of Max/2×2
Sn PJ  60/4  80/3  90/3  100/3×3
F.Sq  50/5  60/4  70/4  75/4×2

Others :
Press in Split  8 x 4
20 Static Toes 2 Bar

#3
Sn Pull + PSn (Bkn-Low)  50/4  60/3  70/2  75/2  80/2  85/2×3
Sn Pull (Bkn-Low)  80/4  90/4  100/3×3
SQ  45/8  55/6  65/5  70/4  75/3  80/3  85/2×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3  75/3×2  80/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/2  90/1×3

Others :
Bench 50/8×2  60/6×2  65/5×2  70/5×2  75/4×2
GDMN  12 x 4
ABS 100 reps

#5
F.Sq  50/4  60/4×2  70/4  75/3  80/3  85/2  90/1×2
~ 15 min rest
Sn  50/4×2  60/3×2  70/2×2  80/2  85/1×2  90/1×3
Cl/J  50/4  60/3  70/2  75/1×3

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

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2018.07.29 Oly Wkout

Strength Cycle #2 : Week #3 of 4 –> AO3

#1
Cl Pull + Cl (Bkn-Low)  50/4  60/3  70/3  75/2×2
Cl Pull + Cl  70/3  80/1×4
SQ  50/7  60/5  70/4  75/3  80/2×3

others:
Lat Pull DN  max/10 x 1 set
Cl Shrugs  max/15 x 1 set
Cable Tri Extensions  max/2o x 1 set

#2
Sn Pull + Sn  50/4  60/3×2  70/3  75/2  80/2  85/1×3
Sn PJ  60/4  80/3  90/3  100/2×3
F.Sq  50/6  60/4  70/3  75/3  80/1×5

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Elbow or Hand Plank – 2 min accumulated

#3
PSn  50/enough  60/3  70/2  75/2  80/2  85/1×3
Sn Pull (pause Bkn)  80/6×2  90/3×2  100/2×3
SQ  40/8  50/6  60/5  70/3  75/3  80/2×4

others:
DB Bench  max/10 x 2 sets
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
Side Plank  2 min accumulated (1 ea side)

#4
PCl (pause Bkn)  40/6×2  50/3×2  60/3  70/2×2  75/2×2
F.Sq + J  60/3  70/2  75/(2+1)x3
Jerk (hold split)  80/1×5

others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

#5
Cl/J  50/4  60/3  65/3  70/2  75/1  80/1×2
F.Sq  40/6  50/5  60/4  70/3  75/2  80/2×3
Cl Deadlift + Shrug  80/4  90/4×2

others:
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

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2018.07.22 Oly Wkouts

Strength Cycle #2 : Week #2 of 4 –> AO3

4 Weeks – Week #2, More Pulls & Overhead…raising the heat

#1
Cl Pull + Cl (Bkn-Low)  50/4  60/3  70/3  80/2  85/2
Cl Pull + Cl  70/3  80/2  85/2  90/1×3
SQ  50/8  60/7  70/6  75/5  80/4  85/3×2

others:
Lat Pull DN  max/10 x 2 sets
Cl Shrugs  max/15 x 2 sets
Cable Tri Extensions  max/2o x 2 sets

#2
Sn Pull + Sn (Bkn-Low)  50/4  60/3×2  70/3
Sn Pull + Sn  70/3  75/2  80/2  85/2  90/1×3
Sn PJ + OHSQ  60/4  80/3  90/3  100/2×3
F.Sq  50/6  60/5  70/4  75/3  80/2  85/1×5

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Elbow or Hand Plank – 2 min accumulated

#3
PSn  50/enough  60/3  70/2  75/2  80/2  85/2  90/2×3
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×2  105/3×2
SQ  40/8  50/6  60/5  70/4  75/3  80/3×4

others:
DB Bench  max/10 x 2 sets
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
Side Plank  2 min accumulated (1 ea side)

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3×2  80/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/1×5

others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

#5
Cl/J  50/4  60/3  65/3  70/2  75/1  80/1  85/1
F.Sq  40/6  50/5  60/4  70/3  75/3  80/2  85/2×3
Cl Deadlift + Shrug  80/4  90/4  100/3×3

others:
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

 

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2018.07.15 Oly Wkouts

Strength Cycle #2 | Week #1 of 4 –> AO3

#1
Sn PJ  50/5  65/4  75/3  85/2×2
Sn Pull + Sn  50/4  60/3  70/3  75/2  80/2  85/2×2
Sn Pull (Fl/Bkn)  80/5  90/4×2  100/3×2  105/3×2
SQ  50/7  60/5  70/4  75/4  70/5  75/5

others:
Plate T’s – light plate/15 x 2 sets
Plate Y’s – light plate/15 x 2
Elbow or Hand Plank – 2 min accumulated

#2
PCl (3 Pos)  40/6×2  50/6×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/1×5

others:
Lat Pull DN  max/12 x 2 sets
Cl Shrugs  max/12 x 2 sets
Cable Tri Extensions  max/2o x 2 sets

#3
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×2  85/2×2
Sn Bal  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/4  75/3  80/2×2

others:
DB Bench  max/12 x 2 sets
DB Rows (hold @ chest 3 secs)  max/20 x 2 sets
Side Plank  2 min accumulated (1 ea side)

#4
Cl Pull (Fl) + Cl (Bkn-Low)  50/4  60/3  70/3  75/2  80/2  85/2×2
SQ  50/7  60/5  70/4  75/3  80/3×3
RDL  50/8×2  60/5  70/4  75/3×3

others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

#5
Cl/J  50/4  60/3  65/3  70/2  75/2  80/2×2
F.Sq  45/6  55/4  65/4  70/3  75/3  80/2×3
Cl Deadlift + Shrug  80/4  90/4  100/3×3

others:
DB Bicep Curls  max/20 x 2 sets
Reverse Hypers  10 x 2 sets

 

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